11Aug
HomeGrown AthletX - Functional Fitness
Warm-Up
2 Sets, For Quality
:20 Elevated Prayer Stretch
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
:15/:15 Single Leg Wall Sit
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2 Sets, For Quality
8 American Kettlebell Swings
5 Inchworm Push-Ups
3 Strict Press + 3 Push Press
3 High Box Jumps
Shoulder Press (Every 2:00 x 3 Sets
3 Strict Press, Starting @ 75% up to a 3RM)
Push Press (Every 2:00 x 4 Sets
3 Push Press, Picking up where you left off building to a 3RM)
McGregor (12 Rounds for weight)
For Load
12:00 EMOM
min 1: 3-5/Arm Single Arm Dumbbell Hang Clean and Jerk
min 2: :30 Sandbag Bear Hug Hold
min 3: 4/4 Push-Up to Single Arm to Rengade Row
min 4: :30 Weighted Wall Sit
Loads: Choice
[McGregor: Levels] (12 Rounds for weight)
Level 2
As prescribed
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Level 1:
As prescribed
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Masters 55+:
As prescribed
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Competitor / Rx+:
Off Day
----
Big Class Option
As prescribed: Can also have Dual KB Front Rack Hold as option for Sandbag Hold
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Travel / Hotel / Limited Equipment: Solo
For Load
12:00 EMOM
min 1: 3-5/Arm Single Arm Dumbbell Hang Clean and Jerk
min 2: :30 Odd Object Heavy Hold
min 3: 4/4 Push-Up to Single Arm to Rengade Row
min 4: :30 Weighted Wall Sit
Loads: Choice
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
3 Sets, For Quality
100/100ft (30/30m) Suitcase Carry
12/12 Pallof Press
:15/:15 Single Leg Sorenson Hold
10Aug
HomeGrown AthletX - Functional Fitness
Warm-Up
20 Seated 90-90 Rotations
5/5 World's Greatest Stretch
-then-
For Quality:
10:00 AMRAP
3/3 Kettlebell Windmill , Light Load
3 Burpee Pull-Ups
6 Box Jumps, Step Down
9 Kip Swings
1 "Barbell Complex"
Barbell Complex = 3 Hang Muscle Snatch + 3 Hang Power Snatch
Partner Bicouplet 1 & 2 (2 Rounds for time)
Part A
12-9-6
Power Snatches
Bar Muscle Ups (A: Burpee Pull-Ups)
Rest 5:00 minutes
Part B
21-15-9
Power Snatches
Chest to Bar Pull-Ups
Barbell:
Part A) (Rx135/95, S 115/75)
Part B) (Rx 75/55, S 65/45)
--
Goal: 4:00-6:00/Couplet
Time Cap: 20:00
Score: Each Time
RPE: 7-8/10
Primary Objective: Complete each couplet as fast as possible
Secondary Objective: Split the workload evenly between partners
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
09Aug
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Breathing in Side-Sitting w/Crossbody Reach
Scap Push-Ups
Thoracic Rotations
Band Pull Aparts
Wall Deadbugs
Scap Pull-Ups off BB
Negative Chin-Ups off BB
A: Shoulder Press (Every 2:00 for 5 Sets)
Every 2:00 for 5 Sets
5 Strict Presses
*Get to weight of 8 RPE (you should be able to perform ~2 more reps at that weight, no more no less)
*Record weight in Wodify
B: Metcon: 10 Min AMRAP (AMRAP - Rounds and Reps)
10-Min AMRAP :
10-15 Russian KB Swings
10-12 KB Gorilla Rows
20-30sec Side Plank (ea side)
Cooldown (No Measure)
Banded Shoulder Stretch
Open Book Stretch
Puppy Pose Downtrain Breathing
09Aug
HomeGrown AthletX - Functional Fitness
Warm-up
2 Sets, For Quality
:30/:30 Adductor Rock Backs
:30/:30 Active Deep Lunge Stretch
--
2 Sets
:30 Jump Rope Practice
8 Bradford Press with Lockout
10 Behind the Neck Elbow Punch Throughs
8 Reactive Quarter Squat Jumps
Front Squat (Take 15:00 to Establish
Front Squat 1RM)
Ideal build
5 Reps @ 50-60%
3 reps @ 65-70%
2 Reps @ 75%
1 Rep @ 80% and continue to build until 1RM
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
(Rx 95/65, S 75/55)
Goal: 7:00-11:00
Time Cap: 15:00
Score: Time
RPE: 9/10
Primary Objective: Manage Your Double Unders
Secondary Objective: Unbroken Thrusters
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
08Aug
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
2 Sets, For Completion
:30 sec Extended Reverse Plank Bridge
:30 sec Elevated Prayer Stretch
--
3 Sets, For Quality
20 Bear Plank Shoulder Taps
10 Hollow Rocks
:15 sec Passive Hang + :15 sec Active Hang
5 Strict Knee Raises
Virtuoso (AMRAP - Reps)
Every 5:00 x 5 Sets
2 "Wall Walk Complex"
8 Strict Toe to Bar
15 second Tuck L-Hang
8 "Shoot Through Complex"
"Wall Walk Complex" = 1 Wall Walk + 15 second Nose to Wall Handstand Hold
" Shoot Through Complex " = Push-Up + Shoot Through + Dip + Shoot Through
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Stimulus: Gymnastics Development
RPE: 6/10
Primary Objective: Complete each set in under 4:00 minutes
Secondary Objective: Complete each movement in an unbroken set
[Virtuoso: Levels] (AMRAP - Reps)
Level 2
Every 5:00 x 5 Sets
2 "Wall Walk Complex"
6 Strict Knees to Elbows
10 second Tuck L-Hang
6 "Shoot Through Complex"
"Wall Walk Complex" = 1 Wall Walk + 15 second Nose to Wall Handstand Hold
"Shoot Through Complex" = Push-Up + Shoot Through + Dip + Shoot Through
----
Level 1:
Every 5:00 x 5 Sets
2 "Wall Walk Complex"
8 Strict Knee Raises
15 Seated Pike Up Hold
5 Shoot Throughs
Wall Walk Complex to 20inch off wall
Shoot Through: 1 Rep equals out and back
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Masters 55+:
Every 5:00 x 5 Sets
2 "Wall Walk Complex"
6 Strict Knees to Elbows
10 second Tuck L-Hang
6 "Shoot Through Complex"
"Wall Walk Complex" = 1 Wall Walk + 15 second Nose to Wall Handstand Hold
"Shoot Through Complex" = Push-Up + Shoot Through + Dip + Shoot Through
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Competitor / Rx+:
As prescribed or Day Off
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Big Class Option
As prescribed
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Travel / Hotel / Limited Equipment
As prescribed, use 2 benches for Shoot through complex
Escalating Durante (AMRAP - Rounds and Reps)
8:00 AMRAP
2-4-6-8-10...
Hollow Rocks
V-Ups
Tuck Ups
second Hollow Hold
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
07Aug
HomeGrown AthletX - Functional Fitness
Warm-up
2 Sets, For Quality
:30/:30 Samson Stretch
10/10 Single Leg Glute Bridge
:30 Glute Bridge Hold
–
2 Rounds
Bike: 45 sec Easy + 15 sec @ Pace
Row: 45 sec Easy + 15 sec @ Pace
Skie: 45 sec Easy + 15 sec @ Pace
Mikko's Triangle (10 Rounds for reps)
40:00 EMOM
Min 1: Calorie Bike
Min 2: Calorie Row Erg
Min 3: Calorie Ski Erg
Min 4: Shuttle Run
Min 5: Rest
Shuttle Run: Each 25ft (7.5m) Segment = 1 rep
Goal: Male (15-20 Cal /minute) , Female (10-15 Cal/minute)
Score: Total Calories
Stimulus: Aerobic Capacity / Lactate Threshold
RPE: 9/10
Primary Objective: Achieve the most total Calories
Secondary Objective: Sustained paces across all sets, across all machines
Mobility
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose